How to prevent heat-related illness
The human body is normally able to regulate its temperature through sweating, until it is exposed to more heat than it can handle. Heat-related illness can escalate rapidly and cause severe harm to the body.
Be proactive
The best way to avoid heat-related illness is to be proactive and have a strategy to manage exposure during hot days:
- Wear loose, lightweight and light-colored clothing, and a hat.
- Avoid spending time outdoors during the hottest part of the day, from 11 a.m. to 3 p.m.
- Wear sunscreen. Sunburn affects the body’s ability to cool itself.
- Pace yourself when you exercise or otherwise exert your body outside.
- Eat light meals.
- Use air conditioning to slowly cool down your body temperature.
Hydrate
Stay hydrated when working or exercising on hot days:
- Drink before you feel thirsty. If you’re thirsty, you’re already behind on fluid replacement.
- Working in the heat? Drink eight ounces of water every 15 to 20 minutes.
- DO NOT drink more than 48 ounces of water in an hour.
- Choose water. Energy drinks and sports drinks may raise your caffeine levels so high it affects your heart. Dilute sports drinks when possible.
Rest
Take time to sit, rest and cool down. It’s important to listen to your body. If you’re involved in physical activity in the heat, changes in how you feel may be an indicator of heat stress. Recognize the following signs of heat exhaustion or heat stroke:
- Thirst
- Fatigue
- Muscle soreness, pain or cramps
- Pulse higher than usual for the activity
- Dizziness
- Headache
- Pain in lower abdomen
- Nausea
Knowing the symptoms and proper response to heat-related illness can save a life. Stay alert for the signs.
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